4 Days a Week

*Note that the content on this page consists of merely sample bodybuilding training splits. If you would like to know why these specific sample splits are ideal in terms of being conducive to reaching your bodybuilding goals, or how you would go about forming your own custom routine, see the Guidelines for Forming a Bodybuilding Training Split and How to Structure your Bodybuilding Routine

Sample Bodybuilding Training Split #1- Ideal for those who enjoy working out antagonistic muscle groups on the same day but would not like to incorporate the push-pull feature in their routine.

Day 1: Chest, Back, and Calves

Day 2: Rest

Day 3: Shoulders and Abs

Day 4: Rest

Day 5: Thighs, Hamstrings, and Calves

Day 6: Rest

Day 7: Biceps, Triceps, and Abs

Note: Back may also be performed on Day 3 instead of Day 1 in this sample split if you would prefer to isolate your chest on its own day as opposed to your shoulders.

Sample Bodybuilding Training Split #2- Ideal for those who dislike working out antagonistic muscle groups and also would not like to incorporate the push-pull feature in their routine.

Day 1: Chest, Biceps, and Abs

Day 2: Rest

Day 3: Back, Triceps, and Calves

Day 4: Rest

Day 5: Shoulders, Hamstrings, and Abs

Day 6: Rest

Day 7: Thighs and Calves

Note: Biceps or Triceps may be performed on Day 7 if you would prefer to isolate either your chest or back.

Sample Bodybuilding Training Split #3- Ideal for those who would like to incorporate the push-pull feature in their routine.

Day 1: Chest, Triceps, and Abs

Day 2: Rest

Day 3: Back, Biceps, and Calves

Day 4: Rest

Day 5: Shoulders, Hamstrings, and Abs

Day 6: Rest

Day 7: Thighs and Calves

Notes: Triceps may be performed on Day 5 instead of Day 1 since the shoulders like chest are also a “push” exercise… Hamstrings may be worked on Day 7 instead of Day 5 if you would prefer to work the entire leg on the same day.